Coach Kaehler

Rowing News – July Issue: Stretch Yourself – When selecting a stretching routine, consider the work ahead of you.

coach — Fri, 02 Jul 2010 15:40:43 +0000

Everyone knows that stretching is an essential part of training, but for many people, their knowledge of the subject ends there. Is it best to stretch before or after training? How long should a stretch be held? These are simple but fundamental questions that every athlete should be able to answer. Here’s a hint: It all depends on the type of stretching you’re doing and what you want to accomplish.
Athletes have two unassisted stretching methods to improve flexibility: static and ballistic. Static stretching is the most common method for improving muscle flexibility; ballistic stretching helps improve mobility. Selecting a technique depends on whether you are just warming up or are looking for more permanent changes in your flexibility. You also need to consider the intensity of the activity taking place immediately following your stretching routine.
To perform a static stretch, which is most commonly used as part of a warm-up routine, isolate a muscle group or groups and apply a passive hold with multiple repetitions. Typical holds last between three to five seconds and are repeated five to 10 times. Longer-duration holds of 30 to 60 seconds are better performed away from training and are best suited to those looking to make permanent changes in joint flexibility. Long-duration stretching is done daily for five minutes or longer per extremity and performed on both sides of the body. Recent studies have found that long-duration stretching significantly reduces maximum strength. Because of this, it makes more sense to do short-duration stretches prior to hard training or racing to ensure that your peak muscle performance is not compromised. Save the longer stretches for less intense training sessions or another time altogether.
Ballistic stretching is another self-stretching method that athletes use prior to training and competition. It’s practiced by moving in and out of the hold position in 1:1-second cycles for one minute. The research has shown that while the ballistic method is not as effective as the static technique in increasing flexibility, it does not negatively affect maximum strength and is better before maximum-effort bouts of exercise. One potential drawback, however, is that it is more likely to produce muscle soreness than static stretching.
Stretching is used as a warm-up activity to help improve athletic performance, reduce the risk of injury, and help reduce post-exercise muscle soreness. It can also be used to create long-term adaptations in joint flexibility. Regardless of your stretching method of choice, though, be sure to increase your core temperature by performing a cardiovascular exercise such as running, biking, or erging five to 10 minutes beforehand. Daily sessions of long-duration stretching (30 to 60 seconds) have been shown to induce more permanent changes in flexibility and are done away from maximal-effort bouts, while short-duration (three to five seconds of up to 10 reps) or ballistic stretches are better suited as a warm up before aggressive training.
When you are looking to create permanent changes in joint range of motion, make sure you are stretching daily—several times per day if possible—and are willing to make it a part of your normal routine for months or even years. Short-duration stretches are great for warming your body up, but keep in mind that the changes to your joint range of motion are temporary.

St. Joe’s Prep Advances to Quarter Finals at the 2010-Henley Royal Regatta

coach — Thu, 01 Jul 2010 23:48:14 +0000

St. Joe’s Prep won its second round race today at the 2010 Henley Royal Regatta by 2 3/4 lengths beating The Hampton School Crew from England. They advanced to the quarterfinals and will face the Melbourne Grammar School, Australia tomorrow at 6:20pm GST. Yesterdays results from the first round were covered by the Philadelphia Inquirer click here for more on that story

High School Athlete PR’s on 2k Erg

coach — Sat, 29 May 2010 00:23:21 +0000

Athlete Profile of the Month

“Now when I present myself to coaches, I feel like an athlete.

Not a junior rower” – Olivia McShea, 17, Peddie School

By Yasemin Watkins

Olivia McShea was a developing junior rower looking to sustain the momentum she established during an intensive rowing camp in the summer of ‘09. To continue her progress, she set aggressive goals for the 2010 C.R.A.S.H. B’s. Olivia and her mother, Anne Marie McShea, turned to Coach Kaehler for a training program tailored to help Olivia meet her objectives.

“I love his attitude,” said Olivia of training with Coach Kaehler. “I’m a positive person, and I want to be around positive people.”

“Before (Coach Kaehler’s program), I thought I was a strong rower, compared to the club team. It turned out I had a lot of weaknesses. Not only did Coach Kaehler make me stronger, but he also gave me the tools to transfer this knowledge to the rowing stroke.”

“(During the program), I lost a lot of weight … gained better posture … felt more athletic . I became more confident.”

Of her decision to consult Coach Kaehler to design the program that would help daughter Olivia meet her goals for the C.R.A.S.H. B’s and beyond, Mrs. McShea commented, “He’s an athlete’s coach. There’s no one better.”

“He looks at you individually, and helps address hurdles. He shares his knowledge of training and development. Now, Olivia can keep this knowledge forever.”

Using Coach Kaehler’s three-month training program Olivia subsequently dropped more than 20 seconds on her 2K score at the 2010 CRASH B’s.

Congratulations Olivia!

May 22nd – Body Balance Evaluations – Greenwich Water Club

coach — Thu, 20 May 2010 19:26:47 +0000

Join 3-time Olympian, 4-time World Champion Coach Kaehler

for Body Balance Evaluations

Where: Greenwich Water Club

When: May 22nd 2010

Ideal for high school and college coaches, and athletes who want to take their rowing to the next level.

Reserve now at Camps and Clinics (sign-up info)

Body Balance Structural Evaluations (90 minute individual sessions)

Understanding and correcting your specific flexibility and strength imbalances is essential to helping you achieve a long, powerful, and balanced rowing stroke. These one-on-one sessions include Coach Kaehler’s comprehensive Body Balance Structural Evaluation, followed by a personalized program of easy-to-follow exercises that address and correct each of your structural issues.

Body Balance helps athletes row more powerfully and avoid injury by shifting stresses of the rowing stroke toward proper support muscles, and away from your low back and other joints.

Use this simple, but highly effective system to improve your performance and enjoy rowing to your potential!

Where: Greenwich Water Club

Time Slots: Saturday May 22th

9:00 - 10:30 am - booked

10:30 - 12:00 am - booked

1:00pm – 2:30pm - booked

2:30 – 4:00 pm - available

4:00 – 5:30pm - booked

Sign-up now!!

After making your purchase, please contact Coach Kaehler to reserve your preferred time.

2010 Stotesbury Cup

coach — Tue, 18 May 2010 16:30:14 +0000

Coach Kaehler would like to congratulate all the St. Joseph’s Preparatory School rowers who competed at the Stotesbury Regatta in Philadelphia this past weekend (May 14-15). The Hawks won three gold medals (V8, LWV8, 2nd 8+) as well as a silver in the Freshman 8+, and a bronze medal in the LW4+. They are now preparing for the SRAA’s in Saratoga Springs, NY on May 28-29.

Rowing News June Issue -Will strength training lead to increased muscle mass? Only if you want it to.

coach — Mon, 10 May 2010 17:23:55 +0000

By Bob Kaehler MSPT, CSCS

Is it possible to improve speed and power through strength training without increasing body mass? Many endurance athletes and coaches think not, and tend to shy away from such programs such programs fearing the extra weight will slow them down. For gravity-dependent endurance sports like running and cycling a significant increase in body mass can lead to a decrease in training and racing performance. Lightweight rowers face similar effects on their performance if lean muscle mass increases. Otherwise, however, most of these fears are unfounded.

So where do they come from? Here in the United States, the fear that lifting weights will bulk you up, a condition known as hypertrophy, has been influenced by the bodybuilding community, whose training methods are designed to maximize weight gain The bodybuilding community has adopted specific training methods that are designed to maximize weight gain. These should be avoided if your goals do not include increasing muscle mass. Good endurance strength training programs tend to focus on increasing sports specific strength and power with minimal changes to body mass.

Bodybuilders want to increase muscle mass and shape without any consideration of functional strength or increasing sports specific power. Their training programs tend to focus on body-part isolation and employ higher repetitions (12-20 reps) with moderate to heavy weights. The movements are slow, especially during the negative work phase when the weight is lowered. Apart from brief warm-ups, there are no aerobic components to these programs. Body builders also consume supplements designed to rapidly increase muscle mass. These methods allow bodybuilders to quickly increase the size and shape of their trained muscles, but they may negatively affect your performance by developing muscles you won’t be using on the water.

Weight training programs for endurance sports should focus on increasing sport specific strength and power with little or no changes to overall body mass. The majority of an athlete’s weekly training time is devoted to aerobic training. This significantly reduces the chances that strength training will translate into bulk. In addition, explosive strength training movements like Olympic lifts– power cleans, snatches and the clean and jerk– as well as plyometric movements like box jumps have not been shown to bulk athlete up. For both of these methods, the body must recruit large muscle groups to complete the desired movement.

Research has shown that changes in strength and power from Olympic lifts tend to come from improvements in the neural efficiency of the trained muscle groups and that no muscle hypertrophy occurs. For rowing, the power clean is the most explosive and functional lift and is often referred to as the vertical rowing stroke. The power clean and other similar multi-joint exercises are excellent at building an explosive rowing stroke. For experienced rowers who have not been properly trained or are not interested in using Olympic lifts in their program, squat presses (thrusters) , front squats, push presses, and box jumps (up only) offer alternatives that keep movements functional and explosive. Be sure to keep the weights light enough so you can perform these movements quickly. And always make sure to get professional instruction if you have not received training in proper lifting technique.

If you are adding a strength training program or looking to refine your current program and want to avoid bulking up, consider the following: make sure the majority of your training is aerobic in nature; limit the number of different exercises you use in a session to five or so; choose multi-joint exercises such as squats, power cleans, pull-ups, dead lifts over single joint exercises such as bicep curls or knee extensions; try to mimic the rowing motion when possible by setting your body in a similar position; and avoid slow negative work when using heavier weights especially with moderate volume (12-20 reps). Functional, explosive multi-joint strength training exercises can help increase your strength and power without increasing your body weight.

2010 Penn AC Gold teams with Olympic Rower, Bob Kaehler

coach — Mon, 03 May 2010 03:43:15 +0000

Coach Kaehler teams with 2010 Penn AC Gold Summer Rowing Program

Coach Kaehler to provide Body Balance presentation, individual evaluations and group training session to 2010 Penn AC Gold camp athletes at Penn AC Boat Club

Philadelphia, PA – March 19, 2010 – Coach Kaehler announced today an agreement to team with Penn AC Gold 2010 summer training camp. Kaehler, a three-time U.S. Olympian, four-time World Champion in the Men’s Open 8+, will provide his signature Body Balance presentation, individual Body Balance evaluations, and a group training session for camp participants. All of Kaehler’s services will be included in the cost of the camp. Penn AC Gold 2010 summer rowing program will run from June 9th through July19th, 2010.

“Year after year, Penn AC Rowing Club enjoys extraordinary rowing success, and has produced many world-class athletes,” said Kaehler. “I am excited to partner with Penn AC Gold this summer. Working together, our goal is to provide each participant with a solid platform to build their own future rowing success.”

Penn AC Gold is a competitive and intensive summer rowing program for male, junior level high school athletes. Based in Philadelphia, PA, the camp operates out of the Penn AC Boat Club. The program is designed to help athletes prepare for collegiate competition by educating them on essential training elements, including rowing technique, aerobic and anaerobic training, strength and conditioning, flexibility, nutrition, teamwork, mental training, and coxing.

Penn AC Gold also gives junior athletes a chance to meet and speak with current and former Penn AC athletes who have participated on the U.S. National Team. The program connects generations of Penn AC rowers, who either have or will go on to represent the United States at the World Rowing Championships and Olympic Games.

For pricing and more detailed information on Penn AC Gold, please visit www.pennac.org

“During my collegiate rowing career, I looked up to Coach Kaehler as he competed for the United States, and won 3 consecutive World Championships in the Men’s Open 8+,” said Patrick Rufo, Program Director, Penn AC Gold. “His work ethic and dedication to the sport are among the main reasons I continued rowing at the highest level.”

“Now, as a strength and conditioning coach, I am again inspired by his training knowledge and what he does for our sport,” continued Rufo. “This is why we brought Coach Kaehler to Penn AC Boat Club this summer. His experience as an Olympic athlete, physical therapist, and an athletic / strength trainer will benefit all the athletes who train and compete for Penn AC Gold.”

Included in the cost of the camp, Coach Kaehler will provide the following services at 2010 Penn AC Gold:

Body Balance Lecture

Coach Kaehler’s signature presentation on anatomy and structural imbalances includes a detailed explanation of how these imbalances affect rowing and lifting performance. This presentation also outlines the bio-mechanics of strength training and rowing, and explains how specific strength training techniques can improve rowing performance by helping to restore body balance.

Body Balance Structural Evaluations (30 minute individual sessions)

Body Balance helps athletes row more powerfully and avoid injury by shifting stresses of the rowing stroke toward proper support muscles, and away from your low back and other joints. Coach Kaehler’s 30 minute, one-on-one Body Balance evaluations help athletes understand and correct their specific flexibility and strength imbalances to achieve a longer, more powerful and balanced rowing stroke. These sessions are followed by a personalized program of easy-to-follow exercises that address and correct the athlete’s structural issues.

Group Training Session

Performed in a gym, Coach Kaehler’s Group Training Session is a hands-on review of correct lifting technique using Coach Kaehler’s Body Balance principles.

For more information on Coach Kaehler’s services, or services that can be purchased for an additional cost, please visit www.CoachKaehler.com

or contact Coach Kaehler at CoachKaehler@gmail.com.

About Penn AC

Based in Philadelphia, the Pennsylvania Athletic Club and Rowing Association (Penn AC Boat Club), is an athletic organization that provides all levels of rowing opportunities and programs. Located on Philadelphia’s historic Boathouse Row along the Schuylkill River, Penn AC Boat Club has been home to athletes of varying levels and abilities, ranging from novice to experienced juniors to masters rowers and scullers, to elite Olympic athletes and world champions. The winning tradition of Penn AC and its spirit of camaraderie draw competitive athletes from across the country.

For more information about Coach Kaehler and his services, please visit www.CoachKaehler.com.

For more information on Penn AC Gold, please visit www.pennac.org

2010 City Championships – Philadelphia, PA

coach — Mon, 03 May 2010 03:40:11 +0000

Congratulations to all the medal winning boats that raced for St. Joesph’s Preparatory School today in Philadelphia for the City Championships. Keep up the good work!!

2010 – Summer Sculling Camp for Experienced Rowers

coach — Tue, 27 Apr 2010 17:31:54 +0000

Coach Kaehler’s Competitive Sculling Camp at BCRA

Experience the joy of rowing in beautiful Bucks County!

Coaching and Camp Director,

Coach Kaehler

Olympian, World Champion,

Body-Balanced Conditioning Consultant

When:

Three sessions available:

Session 1: June 21^st – July 2^nd

Session 2: July 5^th – July 16^th

All sessions run from Monday through Friday, 7am through 10am.

Who:

Experienced rowers (one season minimum), aged 16-20 years old.

Please note: This camp is limited to 4 rowers per session to optimize the coaching and learning experience for each participant.

Where:

Core Creek Park, Langhorne, PA. We currently row out of the Bucks County Rowing Association (BCRA) trailer, and will soon move to the new boathouse facility.

Camp Includes:

Daily on-the-water coaching
Body Balance evaluation
Individualized Body Balance corrective exercise program
Biomechanical review of rowing stroke in the boat/ergometer
Sculling in 2x’s or 4x’s
Video with Dartfish analysis of technique and biomechanics
Foundations of strength training technique
Strength Training on site, twice a week
Eight (8) week strength training program included
Race in the Philadelphia Youth Regatta
Power Point™ presentation on Body Balance

Time Commitment

Sessions will run from 7:00 to 10:00 am. Times may vary based on weather or schedule conflicts. Athletes are expected to be on time, and picked up right after practice. We will meet 5 times per week.

What to expect

Practices will be held on the water unless conditions are not safe to row (lightening or heavy rain/flooding). In that case, we will reschedule the practice to the next available day, or if possible use ergometers indoors.

Each athlete will need to wear rowing or biking shorts to practice. You must bring at least 64 oz. of drinking water to practice each day as there is no running water. Coach Kaehler will have additional water available. Porta-Johns are available in the park. Hats and sun screen are suggested as we move into the summer.

Athlete’s requirements

Each athlete must pass a 100yd swim test which is witnessed and signed by a local swim club. Parents must sign the US Rowing Waiver (provided), and participants must become members ($45/yr) of US Rowing. This is a true team sport, therefore we expect all athletes to show up on-time for all sessions unless they are sick, or have an excused absence. If an athlete has more than two excused absences he/she might not be permitted to continue.

This camp is for experienced rowers. 2k /6K erg scores must be submitted to determine the training level of each athlete. This is will be a competitive camp.

Body Balance Evaluation

Each participant will receive a 30 minute evaluation to identify each athlete’s specific flexibility and strength imbalances. Corrective exercises will be taught in a group session. Everyone will receive his or her own specific corrective exercise program. Evaluations will be done during the first week of the camp. Time slots for the evaluations will be posted prior to the camp.

BCRA Launch/Dues

Practices will be run by Coach Kaehler unless otherwise noted. The launch will have (4-8) US Coast Guard approved life preservers on board depending on how many athletes are on the water.

Athletes will not have to join the BCRA for this summer camp. If participants choose to continue rowing at BCRA beyond this, they will need to become members.

Program

This experienced sculling camp is limited to four (4) participants per session. This is designed to teach athletes how to develop power and strength to their rowing stroke. Strength training sessions are designed to develop maximum rowing strength.

Cost

$1,250 per athlete, payable to “Coach Kaehler, LLC”. Row both sessions for $2250

Please contact Coach Kaehler to receive the application for the camp.

A non-refundable $100 deposit is required to secure your spot. Full payment is due 30 days prior to the start of your session. Fees include – Camp tuition, boat rental, Body Balance Evaluation, and video analysis.

Please contact Coach Kaehler to receive the application for the camp.

Pay Pal – $100 Deposit – Please indicate the session you would like to attend.

May 14-16, 2010 Weekend of Body Balance Clinics and One-on-One Sessions at Marin Rowing Club

coach — Thu, 15 Apr 2010 18:23:34 +0000

Join 3-time Olympian, 4-time World Champion Coach Kaehler

for a Weekend of Body Balance Clinics and One-on-One Sessions

Where: Marin Rowing Club Boathouse

When: May 14th, 15^th and 16th, 2010

Ideal for high school and college coaches, and athletes who want to take their rowing to the next level.

Coach Kaehler teams with Marin Rowing Club to offer an intensive Body Balance weekend featuring one-on-one sessions, as well as a hands-on, all-day group seminar on Kaehler’s Body Balanced approach to strength training.

See why coaches from leading high schools and colleges, including Northeastern and Harvard, have made Coach Kaehler’s clinics a must for their training programs.

Space is limited to 8 participants in the Strength Training clinic. (6)Spots Remain!

Reserve now at www.coachkaehler.com (sign-up info)

May 14th and May 15th, 2010 (Evaluations are individual sessions only)

Body Balance Structural Evaluations (90 minute individual sessions)

Body Balance helps athletes row more powerfully and avoid injury by shifting stresses of the rowing stroke toward proper support muscles, and away from your low back and other joints.

Use this simple, but highly effective system to improve your performance and enjoy rowing to your potential!

** Coach Kaehler will also be providing Body Balance Evaluations at the Crew Classic!

Where: Marin Rowing Club Boathouse

Friday Time Slots

3:00 -4:30pm - booked

4:30 – 6:00 pm – available

6:00 – 7:30 pm – available

Time Slots: Saturday May 15th

7:30 - 9:00 am – available

9:00 - 10:30 am - booked

10:30 - 12:00 am - available

1:00pm – 2:30pm - available

2:30 – 4:00 pm - available

4:00 – 5:30pm - available

After making your purchase, please contact Coach Kaehler to reserve your preferred time.

SIGN-UP NOW TO RESERVE YOUR SPOT!!! ($379)

May 16th, 2010, (8:00am to 4:30pm) Only on Sunday

Strength Training for Rowers Clinic (SUNDAY ONLY!!) (6) Spots remain!!

This all-day clinic will help you better understand how Body Balance is essential to achieving athletic success in rowing. Learn how to identify and easily correct common rowing imbalances to improve your rowing performance. Then learn how to apply Body Balance principles to your strength training program to make it far more effective.

This hands-on, intensive clinic includes:

• Morning Power Point: Includes a presentation on anatomy and structural imbalances as they relate to rowing, as well as detailed information on how imbalances affect rowing and lifting performance.

• Afternoon Power Point: This presentation outlines the bio-mechanics of strength training and rowing, and you will learn how specific strength training techniques can improve rowing performance by helping to restore body balance.

• Strength Training: Hands-on review of bio-mechanics and correct lifting techniques in the gym. With class participation, Coach Kaehler explains key points, and demonstrates safe and effective exercise instruction.

• Hands-on instruction: Coach Kaehler shows how to identify an athlete’s inflexibility, and explains why it will limit rowing performance.

• Hands-on instruction: How to perform basic stretching techniques that improve rowing mobility and performance.

• Participation on the ergometer and weights: Coach Kaehler demonstrates specific exercises that directly link strength training to the rowing stroke.

• A copy of Coach Kaehler’s comprehensive Power Point presentation.

This clinic sets a strong foundation for effective strength training programs, and removes the myths concerning its safety.

Coach Kaehler provides hands-on, individualized coaching instruction.

Therefore class size is limited to only 8 participants for the all-day clinic.

For more information, visit www.coachkaehler.com

SIGN-UP NOW For the ALL DAY CLINIC clinic as these (8) spots will fill quickly!!! ($395) - (6 )Spots Remain!

SIGN UP FOR BOTH EVENTS and SAVE $79!!!! ($695)